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Best Ab Exercises..And the Worst
Do you know what the best ab exercises are? Many
people believe that a basic crunch is one of the best ways to
flatten your stomach. In fact, people will do 100 or more
record time thinking this is the best way to get fab abs.
Although the traditional crunch is effective, you may
be surprised to learn that this stomach workout is actually
the worst abdominal exercises according to research.
Study of the Best Ab Exercises
In a study conducted by the Biomechanics Lab at
San Diego State
University, the basic crunch fell well below many other well known
abdominal exercises in its effectiveness
Instead of being the best
abdominal exercise it actually fell in the bottom 3 abs exercises that
In this study, sponsored by the American
Council of Exercise (ACE), 13 common abdominal exercises, including
some commonly used abdominal exercise equipment, were compared and
then ranked from best to worst.
study for the best ab exercises included 30 healthy men and women
varying from ages 20 to 45
with different current exercise habits. Some were avid
exercisers while others were just occasional exercisers. To
measure the effectiveness of each exercise, electromyography equipment
An electro-what-a-graphy? Exactly, very
technical term, but for the layman’s explanation, electromyography is a
technique used for recording and analyzing the activation signal of
muscles. If you want the techie version, check it out here on
During the study, each participant was allowed to practice each
exercise and each exercise was introduced at random. After
the practice set, the participants performed 10 to 12 repetitions of
the said exercise. The results were then gathered and
Best Abs Exercise Winner Is.....
The top most effective and the best abdominal exercise is the bicycle
after I do the bicycle
move, I can feel the muscles in many areas. This abdominal
routine works all the major stomach muscles.
You can feel it
in the obliques, the rectus abdominus (or your six pack) as well as the
behind as the best ab exercises were the Captains Chair coming in
second and the Exercise Ball
Crunch taking third.
They are grouped by activity in the Rectus Abdominus
and the Obliques. To learn more about all the muscles in your
abs, be sure to read this article on the abdominal
Below is the full list of the 13 exercises included in this
Ab Exercise to the Worst
Activity in Rectus Abdominus
Activity in Obliques
|Vertical Leg Crunch
with Heel Push
|Exercise Ball Crunch
with Heel Push
Although this study ranked the bicycle crunch as the best
it also states that all exercises did show results of being effective
at working your abdominal muscles; some were just more effective than
The key thing here is whichever exercise you choose, whether it be the
basic crunch or the best abdominal exercise, remember to do it
You don’t have to use fancy equipment to be effective.
Here are instructions and exercise videos on the top three best
and more abdominal exercises.
To see the full study as referenced in this article, visit acefitness.org
link will take you to the PDF file of this study.
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If you need some help getting started with your exercising, then check
out these tips.
Doing 100 abdominal exercises, even the top three, won't help you lose
that belly fat. To really burn away the fat in your stomach you need
aerobics and more.
Check out the free fitness videos on this site to learn how to do
your strength training correctly. With exercise for the abs, back,
lower and upper body, you will be able to do a full body strength